Teriyaki Tofu & Broccoli Bowl – Simple, Saucy, and Satisfying

This Teriyaki Tofu & Broccoli Bowl is the kind of weeknight meal that feels both cozy and fresh. It’s quick to make, full of flavor, and surprisingly hearty. You get crispy tofu, bright broccoli, and a glossy teriyaki sauce that clings to everything in the best way.

Whether you’re new to tofu or already a fan, this bowl is a reliable go-to that tastes like takeout but feels better. Pair it with rice, noodles, or even cauliflower rice—whatever you’ve got works.

Teriyaki Tofu & Broccoli Bowl – Simple, Saucy, and Satisfying

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 14 oz (400 g) firm or extra-firm tofu, pressed and cubed
• 4 cups broccoli florets (fresh or thawed from frozen)
• 2 tablespoons neutral oil (avocado, canola, or grapeseed)
• 2 teaspoons toasted sesame oil (optional for flavor)
• 2 green onions, thinly sliced
• 1 tablespoon sesame seeds (for garnish)
• Cooked rice or noodles, for serving
• 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
• 3 tablespoons water
• 2–3 tablespoons brown sugar or maple syrup
• 1 tablespoon rice vinegar (or apple cider vinegar)
• 1 tablespoon mirin (optional, but nice)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated (or 1/4 teaspoon ground)
• 1 tablespoon cornstarch mixed with 1 tablespoon water (slurry)
• Pinch of red pepper flakes (optional)

Method

 

1. Press the tofu. Wrap the block in a clean towel and set something heavy on top for 15–20 minutes. This helps remove excess water so it crisps up nicely.
2. Mix the sauce. In a small bowl, whisk soy sauce, water, brown sugar, vinegar, mirin, garlic, ginger, and red pepper flakes. In a separate cup, stir together cornstarch and water. Set both aside.
3. Prep the tofu. Cut pressed tofu into 1-inch cubes. Pat dry. If you want extra crisp edges, sprinkle with 1–2 teaspoons cornstarch and a pinch of salt.
4. Sear the tofu. Heat 1 tablespoon neutral oil in a large skillet over medium-high. Add tofu in a single layer and cook 6–8 minutes, turning occasionally, until golden and crisp on most sides. Transfer to a plate.
5. Cook the broccoli. In the same pan, add another 1 tablespoon neutral oil. Add broccoli and a splash of water. Cover and steam-sauté 3–4 minutes until bright green and tender-crisp.
6. Thicken the sauce. Reduce heat to medium. Pour the teriyaki mixture into the skillet with the broccoli. Stir, then add the cornstarch slurry. Cook 1–2 minutes, stirring, until the sauce turns glossy and thick.
7. Toss everything together. Return tofu to the pan. Add toasted sesame oil and gently fold to coat. Cook another minute so the tofu absorbs some sauce.
8. Serve. Spoon over warm rice or noodles. Top with green onions and sesame seeds. Taste and adjust with a squeeze of lime or a splash more soy if needed.

What Makes This Special

This bowl hits a sweet spot: simple ingredients, big flavor, and lots of texture. The tofu gets golden and crisp on the outside while staying tender inside.

Broccoli adds crunch and color, and the teriyaki sauce ties it all together with a sweet-savory glaze. It’s also flexible. You can swap veggies, tweak the sauce, or use what’s already in your fridge.

Best of all, the sauce uses pantry basics, so you don’t need anything fancy.

What You’ll Need

• 14 oz (400 g) firm or extra-firm tofu, pressed and cubed
• 4 cups broccoli florets (fresh or thawed from frozen)
• 2 tablespoons neutral oil (avocado, canola, or grapeseed)
• 2 teaspoons toasted sesame oil (optional for flavor)
• 2 green onions, thinly sliced
• 1 tablespoon sesame seeds (for garnish)
• Cooked rice or noodles, for serving

For the teriyaki sauce:

• 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
• 3 tablespoons water
• 2–3 tablespoons brown sugar or maple syrup
• 1 tablespoon rice vinegar (or apple cider vinegar)
• 1 tablespoon mirin (optional, but nice)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated (or 1/4 teaspoon ground)
• 1 tablespoon cornstarch mixed with 1 tablespoon water (slurry)
• Pinch of red pepper flakes (optional)

Step-by-Step Instructions

1. Press the tofu. Wrap the block in a clean towel and set something heavy on top for 15–20 minutes. This helps remove excess water so it crisps up nicely.
2. Mix the sauce. In a small bowl, whisk soy sauce, water, brown sugar, vinegar, mirin, garlic, ginger, and red pepper flakes. In a separate cup, stir together cornstarch and water.

   Set both aside.

3. Prep the tofu. Cut pressed tofu into 1-inch cubes. Pat dry. If you want extra crisp edges, sprinkle with 1–2 teaspoons cornstarch and a pinch of salt.
4. Sear the tofu. Heat 1 tablespoon neutral oil in a large skillet over medium-high.

   Add tofu in a single layer and cook 6–8 minutes, turning occasionally, until golden and crisp on most sides. Transfer to a plate.

5. Cook the broccoli. In the same pan, add another 1 tablespoon neutral oil. Add broccoli and a splash of water.

   Cover and steam-sauté 3–4 minutes until bright green and tender-crisp.

6. Thicken the sauce. Reduce heat to medium. Pour the teriyaki mixture into the skillet with the broccoli. Stir, then add the cornstarch slurry.

   Cook 1–2 minutes, stirring, until the sauce turns glossy and thick.

7. Toss everything together. Return tofu to the pan. Add toasted sesame oil and gently fold to coat. Cook another minute so the tofu absorbs some sauce.
8. Serve. Spoon over warm rice or noodles.

   Top with green onions and sesame seeds. Taste and adjust with a squeeze of lime or a splash more soy if needed.

Keeping It Fresh

Leftovers keep well and make a great lunch. Store the tofu and broccoli in an airtight container for up to 4 days.

Keep rice or noodles separate so nothing gets mushy. For reheating, use a skillet over medium heat with a splash of water to loosen the sauce. The microwave works too, but the tofu won’t be as crisp.

If freezing, store the sauce and tofu-veg mixture separately for the best texture.

Why This is Good for You

This bowl packs a balance of protein, fiber, and complex carbs. Tofu offers complete plant protein and minerals like iron and calcium (especially if fortified). Broccoli brings fiber, vitamin C, and antioxidants.

The sauce is flavorful but easy to tailor. Use low-sodium soy sauce and moderate the sugar to fit your goals. Add brown rice or quinoa for long-lasting energy.

It’s a satisfying, feel-good meal without feeling heavy.

Common Mistakes to Avoid

• Skipping the press on tofu. If the tofu is too wet, it won’t crisp and the sauce will thin out. A quick press makes a big difference.
• Overcrowding the pan. Tofu needs space to brown. Cook in batches if needed.
• Adding the slurry too early. Cornstarch needs simmering heat to thicken.

  Add it after the sauce is hot and stir constantly.

• Overcooking the broccoli. You want bright green and tender-crisp, not mushy. A brief steam-sauté does the trick.
• Using high-sodium soy without tasting. If your soy sauce is salty, balance with a little extra water, sugar, or vinegar.

Recipe Variations

• Air Fryer Tofu: Toss cubed tofu with 1 tablespoon oil and 1 tablespoon cornstarch. Air fry at 400°F (200°C) for 12–15 minutes, shaking halfway, then toss in the sauce.
• Extra Veggies: Add snap peas, bell peppers, carrots, mushrooms, or baby bok choy.

  Stir-fry quickly to keep them crisp.

• Gluten-Free: Use tamari or coconut aminos and confirm your cornstarch and vinegar are gluten-free.
• No-Sugar Added: Use a little pineapple juice in place of sugar, or reduce the sweetener to 1 tablespoon.
• Spicy Kick: Add sriracha, gochujang, or chili crisp to the sauce. Finish with extra red pepper flakes.
• Noodle Bowl: Serve with soba, udon, or rice noodles. Thin the sauce with a bit more water to coat noodles nicely.
• Crispy Garlic Finish: Fry thinly sliced garlic in a bit of oil until golden and sprinkle on top for crunch.

FAQ

Can I use frozen broccoli?

Yes.

Thaw and pat dry for best texture, or add straight to the pan and cook off extra moisture before adding the sauce.

Do I have to press the tofu?

Pressing is strongly recommended. If you’re short on time, blot well with paper towels and use extra-firm tofu to help it crisp.

What’s a good substitute for mirin?

Use a splash of white wine or more rice vinegar plus an extra teaspoon of sugar. You can also skip it; the sauce will still taste great.

How can I make the tofu even crispier?

Toss cubes with cornstarch and cook in a hot pan without crowding.

Air frying or baking at 425°F (220°C) for 20–25 minutes also works well.

Is there a soy-free option?

Try coconut aminos and adjust salt to taste. It’s sweeter and milder, so you may reduce the sugar in the sauce.

Can I prep this ahead?

Absolutely. Press and cube tofu, cut broccoli, and mix the sauce up to 3 days ahead.

Cook fresh for the best texture.

What rice works best?

Jasmine or short-grain white rice is classic. Brown rice, quinoa, or cauliflower rice are great if you want more fiber or a lighter base.

How do I avoid a gummy sauce?

Measure the slurry accurately, add it to a hot sauce, and keep stirring. If it gets too thick, whisk in a splash of water to loosen.

In Conclusion

This Teriyaki Tofu & Broccoli Bowl is simple, flexible, and full of flavor.

With crisp tofu, tender veggies, and a shiny, balanced sauce, it’s the kind of meal you’ll crave on busy nights. Keep the ingredients on hand, and you can pull it together in under 30 minutes. It’s comforting, colorful, and reliably delicious—no takeout needed.